Body Fat Mass Calculator

Calculate your body composition with military precision

Body Fat Mass Calculator

Gender:

Age:

Weight (lbs):

Height (inches):

Neck Circumference (inches):

Waist Circumference (inches):

Hip Circumference (inches):

Understanding Body Composition

What Body Fat Percentage Means

• Essential fat: 2-5% (men), 10-13% (women) - minimum needed for health
• Athletic: 6-13% (men), 14-20% (women) - typical for competitive athletes
• Fitness: 14-17% (men), 21-24% (women) - fit, defined appearance
• Average: 18-24% (men), 25-31% (women) - typical for healthy adults
• Above average: 25%+ (men), 32%+ (women) - increased health risks

Understanding Lean Mass

• Includes muscles, bones, organs, and water
• Higher lean mass increases metabolism
• Contributes to strength and physical function
• Helps maintain healthy blood sugar levels
• Provides better joint support and stability
• Typically makes up 75-85% of total body weight

How to Improve Body Composition

• To reduce fat: Create a moderate calorie deficit (300-500 calories/day)
• To build muscle: Perform resistance training 3-4 times weekly
• For overall health: Include both cardio and strength training
• Nutrition: Eat adequate protein (0.7-1g per pound of bodyweight)
• Recovery: Get 7-9 hours of quality sleep nightly
• Consistency: Make sustainable changes you can maintain

Military Body Composition Standards

• Used to assess physical readiness for duty
• Different branches have varying requirements
• Standards typically adjust with age
• May impact promotion and deployment eligibility
• Failure to meet standards may require remedial programs
• Regular assessments throughout military career

How Measurements Work

• Neck: Measured at narrowest point below Adam's apple
• Waist: Measured at navel level for men, narrowest point for women
• Hip: Measured at widest point of buttocks (women only)
• Measurements use Navy formula to estimate body fat
• Results typically within 3-4% of laboratory methods
• Most accurate when measurements are taken consistently

What Your Results Mean

• Fat Mass: Total weight of fat in your body
• Lean Mass: Weight of everything except fat
• Fat Mass Index (FMI): Measures fat relative to height
• Lean Mass Index (LMI): Measures lean tissue relative to height
• Higher LMI and lower FMI generally indicate better fitness
• Track changes over time rather than single measurements